Episode 10

Player Series: Laura Diaz

Learn how to get back into shape after a long layoff "like pregnancy" as LPGA Tour player Laura Diaz joins Dr. Greg Rose and Dave Phillips on this episode of Golf Fitness Academy presented by Titleist.  Laura is joined by her trainer Brett Chepenik, and they discuss how she got back into winning form after her recent pregnancy.  They will also demonstrate how to use the TRX training device in multiple segments of the show.

Episode Details

Laura shows you how to get back into golf shape after a long layoff like Pregnancy:

Strength Phase of workout:

• Push exercises one day and Pull the other using the TRX training system.
• Chest Pulls, strengthens the upper back and opens the chest to help with posture during the golf swing.
• Y’s for rear deltoids and lats to strengthen the shoulder and upper back, very important muscle for width in the back swing.
• Squats using the TRX: Weight in heels to concentrate on the glute, toes in the air to help stretch the calf.  Glute strength is the most important muscle for power in the swing.

Performance Tip: TRX Push up for more speed and power in your swing.

Performance Tip:  One legged Squat with assistance great for power and stability.


Conditioning Phase:

Total Body

• Core and upper body strength TRX core work out.
• Lift Chop, Travolta with medicine ball from low to high to incorporate glute hamstring and deltoids. 
• Squat to Press:  Attacks the glutes and shoulders using the ground to help create the proper energy transfer.

Laura’s trainer Bret Chepenik talks about reps and sets and the best way to work out to make sure you are doing the exercise correct.

Performance Tip: Laura shows you how to use a bench or bed to help build strength in your triceps.

Maintenance Phase:

How to use your kids to help you do your workout and spend time with them.

• Abs with Cooper
• Chest using your kids to build strength in your chest.
• Leg squats with Cooper
• Bicep curls
• Shoulder front raises